Let’s do this!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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2/19/21

WOD

EMOTM for 27 minutes:
1: Push Press, 5 reps
2: 10-15 Toes to Bar or Pull-ups
3: Rest

Train At Home

Warm up:
3 Rounds:
20 Plank shoulder taps
10 Air squats
20 DB push presses
10 Plank burpees

WOD:
27 Minute AMRAP of:
5 Push-ups
10 Sit-ups
15 Squats
5 Push-ups
10 DB Thrusters
Rest 1 Minute

Cool down:
4 sets:
:30 pec stretch, each arm
:60 cobra stretch

Let’s go Train Family!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

---

2/18/21

WOD

Every 7:00 for 5 sets:
Distance on a Machine

Set 1: 1500m
Set 2: 1200m
Set 3: 900m
Set 4: 600m
Set 5: 300m

Train At Home

Warm up:
300m Jog
2 Sets:
50’ High knees
50’ Butt kickers
50’ Hamstring March
50’ Quad pull
300m Run

WOD:
Each for Time:
Run 1500m
Rest 5 Minutes
Run 1200m
Rest 4 Minutes
Run 900m
Rest 3 Minutes
Run 600m
Rest 2 Minutes
Run 300m

Cool down:
Accumulate 3 minutes of Hip-quad-wall stretch
Accumulate 3 Minutes of Hamstring stretch

Let’s go Train Family!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

---

2/17/21

WOD

Every 2:00 for 5 sets:
3 Power Snatch + 5 Overhead Squats

10 minute AMRAP of:
21 Hang Power Snatch, 75/55-lbs.
15 Burpees
9 Overhead Squats, 75/55-lbs.

Train At Home

Warm up:
20 Air squats
20 Plank shoulder taps
15 DB Front squats
15 Plank Burpees
10 DB Hang Power Snatches
10 Burpees
5 DB Overhead squats
5 Strict Burpees

WOD:
20 minute AMRAP of:
20 Single Dumbbell Hang Power Snatch
15 Burpees
10 Dumbbell Overhead Squats

Cool down:
Go for a 5 Minute Jog.

1. Sign up!

Go to https://open.crossfit.com/ to sign up!

2. Show up!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. Log your scores!

Be a part of the Worldwide CrossFit Community by logging your scores online

For more information go to https://open.crossfit.com/

---

2/16/21

WOD

With a Partner
30 minute AMRAP of:
15 Box Jumps, 24”/20”
10 Power Cleans, 155/105-lbs.
5 Muscle-ups

*You do a round, I do a round

Train At Home

Warm up:
3 Rounds:
5 Plank burpees
5 Hang power cleans, each arm
10 Step ups

WOD:
30 minute AMRAP of:
15 Box Jumps
10 Power Cleans, each arm
5 Strict Burpees
Rest 1 Minute

Cool down:
Alternating Tabata
Odd: Plank hold
Even: V-ups

2/15/21

WOD

Every 2:00 for 6 sets:
Deadlift, 3 reps

“Diane”
21-15-9 reps for time of:
Deadlift, 225/155-lbs.
Handstand Push-up

Train At Home

Warm up:
3 Rounds:
6 Push-ups
12 Good mornings
9 Burpees

WOD:

For Time:
42-30-18
Dumbbell Deadlift
21-15-9
Pike Handstand Push-up

Rest 5 Minutes

For Time:
9-15-21
Pike Handstand Push-up
18-30-42
Dumbbell Deadlift

Cool down:
Accumulate 5 minutes of hollow hold
*between sets :60 pec stretch, each arm

2/14/21

WOD

Rest Day

Announcement:
Saturdays at 10am will now be open gym. Sign up required.

2/13/21

WOD

"Hansen"
Five rounds for time of:
30 Kettlebell swings, 70/53-lbs.
30 Burpees
30 Anchored sit-ups

Train At Home

Warm up:
4 Rounds:
10 Russian swings
8 Plank burpees
6 Sit-ups

WOD:
"Hansen"
Five rounds for time of:
30 Kettlebell/Dumbbell swings
30 Burpees
30 Anchored sit-ups

Cool down:
3 sets:
:60 cobra stretch
:60 hamstring stretch/leg

Announcement:
Saturdays at 10am will now be open gym. Sign up required.

2/12/21

WOD

Every :30 for 20 sets:
Squat Clean and Split Jerk

Alternating Max reps :30/:30 for 10 sets:
1: Calories
2: Double-unders

Train At Home

Warm up:
3 Rounds:
6 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
24 Double unders

WOD:
30 Minute EMOM:
1: 12 Dumbbell Hang Power Clean and Jerk
2: 18 Dumbbell Front Squat
3: 45 Double-unders

Cool down:
1 min Spiderman stretch
1 min Scorpion stretch
1 min Calf stretch, per leg

Announcement:
Saturdays at 10am will now be open gym. Sign up required.

2/11/21

WOD

With a partner:
30 minute AMRAP of:
20 Ring Rows
20 Box Jumps
200 Single-unders

Train At Home

Warm up:
4 Rounds:
10 Renegade rows
10 Burpees

WOD:
30 minute AMRAP of:
20 Dumbbell Bent Over Rows
20 Box Jumps
200 Single-unders
Rest 1 minute

Cool down:
3 Sets:
:30 calf stretch, each leg
:30 hip flexor stretch, each leg

2/10/21

WOD

Every 1:30 for 10 sets:
10 Toes to Bar
10 Push-ups

Every 5:00 for 3 sets:
50/35 Calories

Train At Home

Warm up:
4 Rounds:
16 Plank shoulder taps
8 Air squats

WOD:
Every 4:00 for 10 sets:
10 Push-ups
20 Sit-ups
30 Air squats

Cool down:
5 minute jog